Last updated 04/04/2024
If you’re diabetic, chances are you’ve heard of the glycaemic index before – it’s a ranking of foods that contain carbohydrates according to how quickly or slowly they break down and release sugar, or glucose, into the bloodstream.
The lower the GI, the slower the rise in blood glucose levels will be when the food is eaten – it’s these low-GI foods that form part of a diabetic-friendly eating plan. Foods with a GI of 70 or above are classified as high-GI and need to be paired with protein and fat, which help slowdown carbohydrate metabolism.
Carbohydrate-containing dairy foods, for example milk and yoghurt, have a low GI (less than 55), so are ideal for people with diabetes. The carbohydrate source in dairy is lactose, which has a naturally low GI, and the protein and fat content of dairy foods helps to slow the release of glucose into the blood steam. One study showed a diet low in potatoes and cereal and high in dairy foods and fruit may help improve your body’s sensitivity to insulin in people aged 65 years+. 1
The table below outlines the GI values of common carbohydrate-containing dairy foods.
| Food | GI |
| Milk | |
| Regular fat | 31 - 34 |
| Low-fat | 30 |
| Skim | 32 - 37 |
| Flavoured (low-fat) | 34 - 35 |
| Yoghurt | |
| Yoghurt, strawberry | 30 |
| Yoghurt, low fat strawberry | 33 |
| Yoghurt, low fat, natural | 35 |
| Custard | |
| Custard, low fat, vanilla | 29 |
| Ice Cream | |
| Ice cream, low fat, vanilla | 46 |
Source: Sydney University Glycaemic Index Foods Database (accessed June 2019)
Cheese is also low GI, explained by its lower levels of carbohydrate and higher fat and protein content.
If you live with Diabetes you might also be worried about the saturated fat content of dairy foods, since diabetes increases the risk of developing heart disease. Don’t worry, despite containing a little bit of saturated fat, all types of milk, cheese and yoghurt aren’t linked to heart disease, stroke, hypertension or weight gain.
It’s always best to confirm with your care team, however in general, milk, cheese and yoghurt are excellent options for people living with Diabetes looking to maximise their nutrient intake and maintain good blood sugar control.
